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CrossFit Coquitlam WOD – November 6 2013

Main – CrossFit Group WOD

Heads Up! We have a holiday this coming Monday. We will be running limited classes. Watch this space for details.

Barbell Stability Warm-Up (No Measure)

Jog 400M
Mobility Drills
1.Arm circles
2.Leg kicks
3.Neck Rolls
4.Hip Circles
5.Knees circles
6.Samson Stretch
then:
With a Barbell, do 6-10 reps:
Right/Left Hand Suitcase deadlift
Right/Left Hand Suitcase Lunge
Right/Left Hand Barbell Squat
Right/Left Hand Overhead Squat
Right/Left Overhead Lunge

Bar always points forward and back – AND Make SUre You Give Your Neighbor Some Uh-Oh Room!

Shoulder Press

Shoulder Press 5-5-3-3-1-1-1

Use the heaviest weight you can for each set.

After each Push Press set, complete 5 Barbell Upright Row

2-3 minute rest

11042013 Upstairs. Downstairs (Time)

5 Rounds for Time
25 Push Press 75/55lbs RX
50 Double Unders
Performance and Fitness weight – Scale from RX. 3 Single Unders for 1 Double Under

RX+ = 95/75lbs Push Press

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